PHAT TRAINING 2

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
demiourglass
Rating:
 Unrated
Created By:
demiourglass on November 03, 2015
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Back, Chest, Shoulders, Biceps, Triceps, Thighs, Calves, Trapezius
Description

This is an agressive plan, be wary.  See http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html for details.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Pendlay Bent-Over Barbell Rows135 lbs.560
135 lbs.560
135 lbs.560
Wide-Grip Front Pulldowns135 lbs.1060
135 lbs.1060
Rack Chin Ups without Weight-1060
-1060
Chest
Dumbbell Bench Press55 lbs.560
60 lbs.560
60 lbs.560
Parallel-Bar Dips-1060
-1060
Shoulders
Seated Dumbbell Press35 lbs.1060
35 lbs.1060
35 lbs.1060
Biceps
EZ Curl Bar Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
Triceps
Lying Triceps Extensions45 lbs.1060
45 lbs.1060
45 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0.000 miles50
Tae Kwon Do0.000 miles600
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats205 lbs.560
205 lbs.560
205 lbs.560
Hack Squats175 lbs.1060
175 lbs.1060
Leg Extensions150 lbs.1060
150 lbs.1060
Stiff-Legged Deadlifts135 lbs.860
135 lbs.860
135 lbs.860
Lying Leg Curls110 lbs.1060
110 lbs.1060
Calves
Standing Calf Raises165 lbs.1060
165 lbs.1060
165 lbs.1060
Seated Calf Raises90 lbs.1060
90 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Tae Kwon Do0.000 miles600
Treadmill Walk: Incline 3%0.000 miles50

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